Lying Down Meditation

A common position for meditation is in the seated position with your legs crossed. This may uncomfortable for some, so this meditation is held in the lying down position. Finding comfort during quiet contemplation is key to a successful practice. Enjoy this short but relaxing meditation.

Transcript

Today's meditation will find you in a lying down position.

Find a comfortable place,

Couch,

A bed,

Where you can lay down comfortably and focus on your breath.

Placing both hands,

Palm down on the surface beneath you.

Gently closing your eyes or gazing toward your feet.

Start to bring your awareness to your breath.

If it serves your practice today,

You can breathe in through the nose and out through the nose.

If you have issues with this,

You can also breathe in through the mouth and out through the mouth.

As you breathe,

Expand your belly like a balloon is inflating.

And on exhale,

Relax your belly down as it melts back in toward your spine.

If it helps for you to concentrate on your breath in this way,

You can place both hands on your belly to feel the expansion and contraction of your belly.

As your body settles into this space,

Take a moment to notice the contact points between your body and whatever surface you're laying on.

Notice how your shoulders feel,

Your back,

Your hips,

Your heels.

You can take a moment to readjust your body if you're uncomfortable at this time.

Notice how your body feels.

Notice any areas that are holding on to tension,

Any stresses that you brought into the practice today.

And as you breathe,

See if you can direct that energy to those places.

Imagine that prana or life force energy entering your body and finding its way to that pain point.

Or perhaps imagining that energy slowly dissolving that pain away.

Settle into these sensations and continue to relax your body.

Bringing your awareness back to your breath and your body,

Quickly scan your body and notice how it feels at this moment.

You can bring some movement back into your arms and your feet,

Perhaps rocking your head back and forth.

Slowly and slightly opening your eyes.

One last deep inhale and deep exhale.

I thank you for practicing with me today.

Reviews

Yummy! I don’t want to be sitting up in a chair and forget about being cross-legged on the floor. I’d much rather ease myself into the morning while still under the covers. Thank you for providing this guidance.